How to Reduce Jet Lag

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Jet lag is a physiological condition that occurs when the body clock of a traveler is disrupted by flying on an airplane through two or more time zones (e.g., from Europe to America). The body rhythms become desynchronized with a local destination time, and the body clock adjustment may take up to 10 days. The symptoms of jet lag may include irritability, fatigue, insomnia and disorientation.

Items you will need

Plastic water bottle (500-750 ml)

Sunglasses or blindfolds

Before the Flight

Step 1

Avoid stresses and stay calm and relaxed at least one day before the flight.

Step 2

Go to bed and wake up one to two hours earlier (if you plan to travel eastward) or later (if you plan to travel westward) than normal for three days before departure.

Step 3

Avoid alcoholic beverages the day before traveling and especially during the flight.

During the Flight

Step 1

Set your wristwatch to the local time of your destination at the beginning of the flight. Glance periodically on your watch to start adjusting to the new time zone.

Step 2

Stand up and walk around the airplane for at least five minutes every one to two hours during the flight.

Step 3

While on an airplane, drink a lot of water that is about two glasses (16 oz.) each hour. For convenience, take a water bottle with you and periodically ask a flight attendant to refill it.

Step 4

Every time you rest during the flight at daylight, wear blindfolds or sunglasses. It simulates night (evening) conditions at the destination and promotes the release of the hormone melatonin in your body. Melatonin is a natural regulator of the body rhythms that would start tuning your body in with a new time zone.

After the Flight

Step 1

Avoid taking even a short nap when you arrive at your destination. Try to stay awake until at least 11 p.m. local time. If you arrive after 11 p.m., get to sleep as soon as possible but wake up no later than 7 a.m. the following morning.

Step 2

Take a shower as soon as possible after the flight.

Step 3

Spend two to three hours at the morning outside at sunlight since it is very efficient to reset your body clock.

Leaf Group is a USA TODAY content partner providing general travel information. Its content is produced independently of USA TODAY.